Red Raspberry Smoothie for Brain Health

        Red Raspberry Smoothie Recipe For Brain Health

Just because summer is almost over doesn’t mean your love for brain healthy smoothies should end too! You can enjoy this quick and easy recipe year round. Berries are nutrient superstars packed with antioxidants that can potentially slow aging in the brain. Nuts and seeds always make great recipe add-ins for brain and heart health.

For this smoothie recipe, you will need:

• 1 ¼ cups unsweetened almond milk
• ½ cup frozen unsweetened raspberries
• 2 tablespoons ground flaxseed
• 2 tablespoons almond butter
• 1 tablespoon chia seeds
• 1 tablespoon pomegranate powder (or substitute 3 strawberries)

Directions

1. Place all the ingredients in a blender and start to blend on low speed, gradually increasing to high speed.
2. Blend until creamy and smooth.

Nutrition information

Each 2-cup serving contains:  calories 430, fat 31 g, saturated fat 2g, cholesterol 0mg, fiber 15g, protein 13g, carbohydrates 31g, sodium 320mg

From the book, Eat Fat, Get Thin, by Mark Hyman, MD

Cauliflower for Brain Health

         Recipes For Brain Health: Cauliflower Gold

Better brain health starts with you. Our six pillars of brain health show food and nutrition have an important impact on the future health of your brain. Why? Because as you age, your brain becomes exposed to oxidative stress – when damaging free radicals outnumber the body’s defenses causing damage to blood vessels. By eating foods high in antioxidants, like the yellow spice turmeric, and healthy fats like olive oil (most commonly found in the Mediterranean diet) you potentially have the power to prevent oxidative stress, boost brain health, and improve your overall health. Read on for one of our healthy brains recipes.

Cauliflower Gold Recipe by Jim Perko and Cleveland Clinic’s Lifestyle Medicine Program

Ingredients:

• 1 cauliflower, cut into small florets
• 4 tablespoons extra virgin olive oil
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• ½ teaspoon turmeric
• 1 tablespoon garam masala (an Indian spice blend containing black pepper, cinnamon, red chili, cumin, cardamom, cloves and nutmeg)
• Pinch of cayenne pepper
• 1 ½ cups vegetable stock
• 3 tablespoons tomato paste
• ½ cup toasted and ground almonds

Preparation:

1. Lightly brown cauliflower in frying pan with olive oil. Stir frequently (15 to 20 minutes).
2. Remove cauliflower from frying pan.
3. Add all spices to hot pan. Toast for about 30 seconds.
4. Add vegetable stock to prevent burning spices.
5. Add tomato paste and mix all ingredients well.
6. Add back in cauliflower to frying pan.
7. Saute for two minutes. Add ground almonds, mix, and serve.

Yields 8 servings

Half a cup of this brain healthy dish contains:

• 132 calories
• 3.4g of protein
• 8.6g of total carbohydrates
• 3g of fiber
• 0mg cholesterol
• 10.1g total fat
• 221mg of sodium

Want to begin a Mediterranean-style diet? Start by eating more fish like salmon, cod, tuna and halibut, limit your red meat consumption, and consuming plenty of leafy greens and a variety of other vegetables. Healthy fats found in olives, nuts, and olive oil help keep you gratified  and your brain healthier. Fruits like blueberries, blackberries and raspberries are loaded with antioxidants, but make sure you have a variety of other fruits, too. Spice it up with turmeric, saffron, garlic and cinnamon. Collectively, the Mediterranean diet has been shown through research to maintain brain health as we age, staving off diseases like Alzheimer’s.

Salmon for Brain Health

                Seared Salmon and Arugula Salad

Salmon is a quintessential food for improving your brain health. Its abundance of omega-3 fatty acids, the type of fatty acid your body can’t produce, are good for your brain and other vital organs. Brain health experts recommend eating fish at least twice a week for optimal benefits.

Complement the brain health benefits of salmon by including an arugula salad. Leafy greens, like peppery tasting arugula, are rich in many brain-loving phytonutrients. Phytonutrients can also help protect the body from various cancers.

Here’s a simple  brain health recipe you’ll want to remember to cook week after week.

Brain Healthy Seared Salmon and Arugula Salad

Salmon Ingredients

• 4 salmon fillets (center-cut) sized at about 3 oz. each
• 1 ½ Tbsp olive oil
• 1 ½ Tbsp fresh squeezed lemon juice
• Pinch of salt and pepper to taste

Arugula Salad Ingredients

• 3 heaping cups of baby arugula leaves
• ⅔ cup of washed and sliced cherry or grape tomatoes
• ¼ cup chopped or thinly sliced red onion
• 1 Tbsp extra-virgin olive oil
• 1 Tbsp red-wine vinegar
• Salt and pepper to season dressing

Create a marinade for your salmon with the lemon juice, salt, pepper and olive oil. Marinate the fish for about 15 minutes. Next, heat a nonstick pan over medium-high heat. Place the fish skin-side down into the hot pan. Cook for two minutes uncovered allowing the skin to become crispy. While cooking, gently use a spatula to help keep it from sticking to the pan. Cover the pan and cook for another 3-4 minutes on medium heat. When finished, your salmon should have a crisp skin and flaky flesh that breaks easily with a fork.

We recommend prepping your salad ingredients before you cook your salmon, to prevent overcooking the fish. Once the fish is ready, simply toss together the arugula, tomatoes and onions in a bowl, add your oil and vinegar dressing and evenly coat.

Serve both immediately and enjoy!

Brain Health Benefits

This recipe makes four servings containing 200 calories each. While this meal is high in fat (13 grams per serving) the fats are rich in omega-3s from whole, natural foods like fish and olive oil that help promote healthy brains. With only three grams of carbohydrates and 18 grams of protein per serving, this meal will help keep you feeling lean and energized.

Want to find more brain healthy recipes for your family? Visit the Healthy Brains website to find recipes, tips and more to help you improve your brain health.

Allergy Support Tea

Our most popular tea for the allergy season: Allergy Support Tea: Helps reduce your allergy symptoms. Available at the Riverwalk Natural Health Clinic and Pharmacy.
 

Healthy Recipes

Bastyr University (my Alma Mater) has the best allergy free recipes. These recipes are not only very healthy but also very tasty.  It is always good to add a variety of foods in our diet to prevent allergies. If you always cooking the same old recipes check out www. bastyr.edu/recipes. If you are ever in Seattle you can visit Bastyr campus and eat at their restaurant where the food is grown on site. The restaurant has been rated one of the best in Seattle. Just the photos on the site will make your mouth water. Enjoy!

Allergy Season is Upon Us

Allergy season is upon us again. The main cause of seasonal allergies and asthma are food allergies. If you identify your food allergies your seasonal allergies and asthma will resolve. Again, getting to the cause of the problem. Are your allergies getting worse every year? I can help you resolve your allergies.  Call my office today for an appointment 970-926-7606.

Spring is a Good Time for a Detox

Spring is always a good time to detox our bodies. This Spring I recommend that you should try the 100-day Organic Whole Food challenge. Take out toxic chemicals, sugars, grains, GMO’s, alcohol and processed foods from your diet. Only eat organic food non-GMO foods for 100 days. I guarantee you will feel better.  Many of your aches and pains, swelling, cholesterol and high blood pressure can resolve. Prevention is the key to Optimal health. If you are getting symptoms that need to be addressed, make an appointment to get to the cause.  As I said earlier, you cannot treat a disease without getting to the cause of the health issue. If you do not address the cause the disease will never resolve. The same diet does not work for everyone whether it is the Paleo diet, Ketogenic diet, intermittent fasting, etc.  What kind of foods you eat is more important than what diet you are on. Are you eating Organic, non-GMO foods and are you eliminating the foods that you are allergic to?  Diets are very individualized; one size does not fit all. Come in and get assessed for what diet will get rid of your health symptoms. To make an appointment call our office at 970-926-7606.